The 5 Foam Rolling Mistakes You’re Definitely Making

Let’s chat about FOAM ROLLING. Are you making one of these common foam rolling mistakes?

Foam rolling is one of those necessary evils of the fitness world. I love it and all the benefits that come with foam rolling, but I also hate it because it can literally be a pain. I’ll admit I definitely don’t foam roll as much as I should, but back in my running days, it was so so so helpful.

I originally posted this back in 2016 but got some questions on Instagram about foam rolling this week so wanted to update it a bit and repost. Let’s get rolling (I promise, no more puns after this) and dive on in!

What You Should Know About Foam Rolling

I’ll admit I was clueless about the foam roller before I started studying for my personal training certification with NASM. This particular personal training certificate focuses a ton on the benefits of foam rolling and why it’s so crucial for both fitness newbies and marathon veterans.

 

What Exactly is Foam Rolling?

When you’re foam rolling what you’re actually doing is self-myofascial release and targeting different areas to break up the knots within the muscle to release muscle tension and potentially increase range of motion.

 

What Foam Roller Do You Like To Use?

I’ve had my TriggerPoint GRID Foam Roller for 8+ years now and highly recommend it. It’s small petite making it perfect for both travel and small NYC apartments Yes, I’ve traveled with this bad boy in my suitcase cross country 😂

I like that it’s got the perfect amount of density to help you really target a knot, but with the added cushion of the padding.

 

What Areas Should I Be Foam Rolling?

Common areas to target with a foam roller are:

• Calves
• IT Band (from right below your hip to right above your knee)
• Adductors (inner thigh)
• Piriformis (think the muscles of one butt cheek….)
• Lats (the tender spot below your armpit)

 

Common Foam Rolling Mistakes I See

While using a foam roller is relatively simple, I’ve seen people do some puzzling things at the gym.

Way back, I worked as a personal trainer at a big box gym awkwardly trying to seek out new clients. One of the shameless easiest ways to spot someone that could use some help was by looking at their foam rolling technique.

Here are some super common foam rolling mistakes I’ve seen people make — and how to easily fix them!

 

Foam Rolling Mistake #1: You’re Taking the “Rolling” Part Too Seriously

Hands down the most common mistake I see is people aggressively and quickly rolling on the foam roller like it’s a toy.

When you do this [One] You look pretty silly. But [Two] You do not actually get any sort of release! This brings me to…

Foam Rolling Mistake #2: You’re Not Allowing a Release to Happen

Did you know that you’re supposed to find a tender spot and sustain pressure with the foam roller there for 30 seconds to allow the muscle to release? And if you don’t know, now you know 🎶

If you’re acting like a rolly-polly and not allowing the muscle to release, sure you’re giving yourself a nice little massage, but you’re also not getting the true benefit of foam rolling.

Foam Rolling Mistake #3: You’re Tensing Up.

It can be really tempting to tense up your entire body when you’re trying to find those tender sweet spots to release. Relaxing will help release the muscle faster — much like you wouldn’t want to tense up while getting a massage.

Do your best to relax your jaw and face muscles too and remember to BREATHE.

Foam Rolling Mistake #4: Your Form Is Wonky

Are you contorting your body in some funky shapes while foam rolling? Oftentimes people will hike up their shoulders towards their ears while trying to release their calves.

Just like you think about your form in a bicep curl, also be aware if you’re contorting your body in any funky ways that actually do more harm than good while foam rolling.

 

Foam Rolling Mistake #5: You’re Not Foam Rolling BEFORE Exercising

While foam rolling is a nice way to cool down and stretch post-workout, it’s even better as a part of your pre-workout warm-up. Breaking up those knots before working out will allow you to use your body to the best of your ability and avoid injury.

Your turn: Foam rolling – love it or hate it??